August 25, 2017 by thao



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Warm Up:  5 Mins
Team Planks – all athletes stay in plank for about 1 min at a time while athletes take turn jumping over (or behind) the planking athletes in rotation

Mobility and Set Up: 10 Mins
Stretch/roll to improve OH Position

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell
Odd: 4-6 Back Squat w/ a distinct pause in ACTIVE bottom position
Even: 5-10 HSPU (Hardest Variation Possible – do not need to be unbroken)

Metcon: 15 Min Cap
8 Min AMRAP:
2 Heavy Squat Snatch @ (155/110 or 75%)
OR 5 Light Squat Snatch (95/65 or 50%)
20 DU – 2:1
10 C2B Pull Ups

Cool Down:
Stretch Legs and Chest

Elite Competition Class

1) Back Squat 15 Mins
10 Min EMOM x 1 rep @ 90% + 5lbs

2) Strict Press 15 mins
10 min EMOM x 1 rep @ 90% + 5lbs

3) Conditioning
Buy In: 4 Rounds of Rotating Tabata
Floor Sweeps
Wall Ball Sit Ups
Then Complete …..
Ring Push Ups
DL (255/180)
KB Goblet Lunges 70/53 (21,… total steps)


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